Building Strength for Decades to Come
Strength training is essential for any age and any goal in life, and it is crucial for a healthy lifestyle. Whether you have never lifted weights before, are looking to have a plan walking into the gym, are currently an athlete, or are looking to thrive into your midlife and beyond, I am here to help you. It's important to provide the appropriate stimulus to our muscles to see true results. And honestly, you need to lift heavy - just make sure you're doing it safely! I can help provide a plan that focuses on building a foundation that moves you toward progressive overload, builds your confidence with lifting weights, and helps achieve your goals through the most personalized training experience possible. Optimizing your health is more than just doing going to the gym - it's how you handle stress, what you eat, how you digest food, how you feel, your workouts, and how you sleep. I will help coach you on all aspects of your lifestyle with weekly check-ins in order to optimize your health in the months and years to come. It's not about implementing habits for short term goals, but making the habits permanent for improved longevity and thriving for the decades to come. Whether you workout at home, in the gym, or on the road - I can help you with your strength training journey. I will be there to coach you on your form, check in with video calls, to celebrate your wins, and to help you in improving lifestyle changes.
Strength Programs Suited for You
Foundations
Begin your fitness journey here with an exclusive 6 week training program designed specifically for you to learn how to navigate weights, build confidence in using equipment, optimize a strong foundation, all while learning proper technique in order to achieve your goals. Your schedule will include 3 or 4 workouts per week, check-ins, and lifting form coaching tips. Or, upgrade to the Strength Training 101 + Program, which includes live coaching calls.
Midlife Strong 40+
Weight training in midlife is particularly beneficial for women as it can help counteract age-related muscle loss and maintain a healthy body composition. Lifting weights with proper form builds strength, maintains muscle mass, specifically type two fibers, improves bone density, and helps us stay strong for decades to come. This 12-Week weight training program emphasizes progressive overload and will help you build strength and improve body composition so you can continue to perform the activities you love for decades to come.
Progressive Overload
We know that consistent weight training is key to building strength, preventing muscle loss, maintaining power, and improving bone density, but you want more than just a 6, 8, or a 12 week program. Midlife Strength and Beyond offers weekly workouts, check-ins, live video coaching, and nutrition and lifestyle protocols.
The Athlete
Increase your strength, speed, and power with a personalized strength and conditioning program that fits your schedule. This sports specific program will focus on proper technique of main lifts while incorporating functional training to improve mobility and stability of your core and joints.
Client Opinions
Building Confidence at the Gym!
NFL Athlete
MLB Athlete
Youth Athlete
Cross Country and Volleyball Athlete
Training Plans
7 Day Free Trial
Not sure if this program is for you? Try out a week for free!
One week FREE of planned workouts
15 min onboarding call with Sarah
Create your own account on the app
Ability to track reps and weight lifted
Movement analysis on the lifting videos you send to Sarah
Free
for 1 weeks
Power 30: Fit in Four (Self-paced program)
Power 30: Fit in Four is a 12-week full-body strength training program designed to fit seamlessly into your busy life. This is a self-paced program without movement coaching from Sarah. With just four days a week of short 30-minute workouts, you’ll harness the power of progressive overload to build strength and confidence. Each session focuses on primary lifts that target all major muscle groups, ensuring balanced and effective results. (You can modify exercises as you need to; for customized weekly workouts AND coaching on your form, check out the 2 and 3 day/week subscriptions). This program is self-paced, allowing you to progress at your own speed, making it perfect whether you’re a seasoned lifter or just starting out. Say goodbye to long, exhausting workouts and hello to efficient, powerful training that fits your lifestyle. Get ready to transform your body and feel stronger every day, all in just 30 minutes!
12-week full-body strength training program
4 - 30-minute workouts
Workouts focus on progressive overload
Equipment needed: Barbell, plates, dumbbells, pull-up bar (or ability to modify the pull-up), step or box
$49.95
for 12 weeks
2 days/wk Custom Workouts + Coaching
This program is for the female gym goer who wants to focus on gaining muscle and strength into midlife and beyond. If you want to take charge of your fitness journey and achieve your goals through a structured and effective training program that progresses you to higher level of strength and power in a structured and effective manner, BUT have limited time, this program is for you. You will receive custom workouts designed for you, whether you're working out at the gym or at home, or are just beginning or a seasoned lifter. These workouts can also be specialized to any athlete wanting to improve athletic performance. Lifting weights is essential for any woman, but ESPECIALLY for a woman in midlife. This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop the woman's overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition. Healthy is the goal. Not thin. This program is a subscription that offers two days per week of strength training that is spread out over the course of 4 blocks a year. Each block is broken down into 12 weeks, and which progressive strength training, power development, and proper deloading (or rest weeks) scheduled in. The cycled de-loading weeks are critical for rest and recovery for the body, to prevent overtraining, and actually aid in strength and power development. The workouts will be scheduled on certain days, however, they can be completed on days that work best for your schedule. This program includes 2 strength training workouts per week plus check-ins and movement analysis by Sarah on any videos submitted by client. (This program is also perfect for anyone who wants a custom weight training schedule twice a week, whether at home or the gym and wants coaching by Sarah).
15 min onboarding call with Sarah
15 minute monthly check-in call
Two weight training workouts per week
Customized workouts geared toward your specific goals
Lift on the days that work best for you
Check-ins to track progress and develop habits
Messaging with Sarah in the app
Movement analysis on the lifting videos you send to Sarah
Free
for first 3 days
Strength by Design - Self-Paced Program
An intentional, self-paced, and structured approach to building strength through progressive overload. This is for you if you want a clear path to achieving your fitness goals WITHOUT input from a coach. Once purchased, you'll get the workouts straight to your account so you can start right away. (For this program, you will need access to dumbbells, a barbell, bench, squat rack, pull-up bar, and a plyo box - which can be 6" up to 24." You can modify exercises as you need to; for a more customized workout based on your equipment - check out the 2 and 3 day/week subscriptions).
Three weight training workouts per week
Lift on the days that work best for you
Form focused training.
Clear movement video with each exercise.
Adaptable workouts.
Progress tracking tools.
You'll need access to dumbbells, barbell, bench. squat rack, pull-up bar, and a plyo box.
Free
for first 3 days
Foundations: A 6-Week Strength Program
If you've never really lifted before, are unsure of how to implement progressive overload, or it's just been a long time since you've worked out, this program is for you. It will start very simple, guiding you with each exercise, and will help you develop your core strength, improve mobility, and build your confidence in lifting with purpose at the gym or at home.
6 weeks of a weight training program
15 min onboarding call with Sarah
Check-ins to track progress and develop habits
Two strength workouts per week
Lift on days that work best for you
Messaging with Sarah in the app
Movement analysis on the lifting videos you send to Sarah
$49
for 6 weeks
3 days/wk Custom Workouts + Coaching
This program is for the female gym goer who wants to focus on gaining muscle and strength into midlife and beyond. If you want to take charge of your fitness journey and achieve your goals through a structured and effective training program that progresses you to higher level of strength and power in a structured and effective manner, BUT have limited time, this program is for you. You will receive custom workouts designed for you, whether you're working out at the gym or at home, or are just beginning or a seasoned lifter. These workouts can also be specialized to any athlete wanting to improve athletic performance. Lifting weights is essential for any woman, but ESPECIALLY for a woman in midlife. This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop the woman's overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition. Healthy is the goal. Not thin. This program is a subscription that offers three days per week of strength training that is spread out over the course of 4 blocks a year. Each block is broken down into 12 weeks, and which progressive strength training, power development, and proper deloading (or rest weeks) scheduled in. The cycled de-loading weeks are critical for rest and recovery for the body, to prevent overtraining, and actually aid in strength and power development. The workouts will be scheduled on certain days, however, they can be completed on days that work best for your schedule. This program includes 3 strength training workouts per week plus check-ins and movement analysis by Sarah on any videos submitted by client. (This program is also perfect for anyone who wants a custom weight training schedule twice a week, whether at home or the gym and wants coaching by Sarah).
15 min onboarding call with Sarah
15 minute monthly check-in call
Three weight training workouts per week
Customized workouts geared toward your specific goals
Lift on the days that work best for you
Check-ins to track progress and develop habits
Messaging with Sarah in the app
Movement analysis on the lifting videos you send to Sarah
Free
for first 3 days
GOLD - 3 days/wk Custom Workouts + Coaching + 2-30 min zoom sessions/month
This program is for the female gym goer who wants to focus on gaining muscle and strength into midlife and beyond. If you want to take charge of your fitness journey and achieve your goals through a structured and effective training program that progresses you to higher level of strength and power in a structured and effective manner. You will receive custom workouts designed for you, whether you're working out at the gym or at home, or are just beginning or a seasoned lifter. These workouts can also be specialized to any client who wants to improve current athletic performance. Lifting weights is essential for any woman, but ESPECIALLY for a woman in midlife. This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop the woman's overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition. Healthy is the goal. Not thin. This program is a subscription that offers three days per week of strength training that is spread out over the course of 4 blocks a year. Each block is broken down into 12 weeks, and which progressive strength training, power development, and proper deloading (or rest weeks) scheduled in. The cycled de-loading weeks are critical for rest and recovery for the body, to prevent overtraining, and actually aid in strength and power development. The workouts will be scheduled on certain days, however, they can be completed on days that work best for your schedule. This program includes 3 strength training workouts per week PLUS 2-30 min live sessions per month, check-ins, and movement analysis by Sarah on any videos submitted by client. (This program is also perfect for anyone who wants a custom weight training schedule twice a week, whether at home or the gym and wants live coaching by Sarah). This program includes 3 custom strength training workouts per week PLUS 2 - 30 min 1:1 video coaching calls per month, check-ins, and movement analysis on any videos submitted by you.
15 min onboarding call with Sarah
Three weight training workouts per week
Customized workouts geared toward your specific goals
Lift on the days that work best for you
Check-ins to track progress and develop habits
Messaging with Sarah in the app
Movement analysis on the lifting videos you send to Sarah
Two 30-minute 1:1 zoom coaching calls per month
Free
for first 3 days
PREMIUM - 3 days/wk Custom Workouts + Coaching + 2-60 min zoom sessions/month
This program is for the female gym goer who wants to focus on gaining muscle and strength into midlife and beyond. If you want to take charge of your fitness journey and achieve your goals through a structured and effective training program that progresses you to higher level of strength and power in a structured and effective manner. You will receive custom workouts designed for you, whether you're working out at the gym or at home, or are just beginning or a seasoned lifter. These workouts can also be specialized to any client who wants to improve current athletic performance. Lifting weights is essential for any woman, but ESPECIALLY for a woman in midlife. This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop the woman's overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition. Healthy is the goal. Not thin. This program is a subscription that offers three days per week of strength training that is spread out over the course of 4 blocks a year. Each block is broken down into 12 weeks, and which progressive strength training, power development, and proper deloading (or rest weeks) scheduled in. The cycled de-loading weeks are critical for rest and recovery for the body, to prevent overtraining, and actually aid in strength and power development. The workouts will be scheduled on certain days, however, they can be completed on days that work best for your schedule. This program includes 3 strength training workouts per week PLUS 2 - 60 min 1:1 video coaching calls per month, check-ins, and movement analysis by Sarah on any videos submitted by client. (This program is also perfect for anyone who wants a custom weight training schedule twice a week, whether at home or the gym and wants live coaching by Sarah).
15 min onboarding call with Sarah
Check-Ins
Chat messaging with Coach
Movement Analysis Check-Ins
Two 30-minute 1:1 Video Calls with Coach each month
Free
for first 3 days
1:1 Zoom Training Session
- Live training session! - Have eyes on your movements for immediate coaching and feedback! - 60 minutes
Live zoom training session
60 minutes of one to one coaching
Immediate feedback on your movements and workout
$105
/session
Workout with Sarah!
Want to work out with me (but not actually with me)? Sometimes knowing someone else is doing the same workout helps you stay motivated! Sign up for this 4-day lifting program, with cardio and intervals included. Each week’s workouts will be posted on Sundays, but you can do them whenever works best for you! Choose from two options: • Self-paced ($17.99/month, no coaching) - THIS program • Coaching & Feedback from Sarah ($59/month) It’s a flexible, month-to-month program, and you can cancel anytime!
4 workouts per week
Intervals and Cardio included
Free
for first 3 daysWorkout with Sarah + Coached by her!
Want to work out with me (but not actually with me)? Sometimes knowing someone else is doing the same workout helps you stay motivated! Sign up for this 4-day lifting program, with cardio and intervals included. Each week’s workouts will be posted on Sundays, but you can do them whenever works best for you! Choose from two options: • Self-paced ($17.99/month, no coaching) • Coaching & Feedback from Sarah, ($59/month → THIS program!) It’s a flexible, month-to-month program, and you can cancel anytime!
4 workouts per week
Intervals and Cardio included
Free
for first 3 daysSarah Estes
Strength Coach + Midlife Specialist
I was introduced to the gym early in life by my dad. I had always been an athlete and at 14 started going to the gym with him. I was fortunate enough to continue as an athlete and compete at the D1 College level as a rower and swimmer where my college strength coach inspired me to pursue strength training and sports performance. I have been a strength coach, specializing in movement technique, speed and agility training, olympic lifting, and program design for 19 years now. As I've moved into midlife myself, I began to see just how critical it is to continue lifting into this phase of life and wanted to provide personalized lifting programs for women in midlife and beyond. Whether never having touched a weight before or having years of experience under your belt, I can help you build a strong foundation, gain confidence with weights, improve body composition, navigate our changing bodies and needs, and guide you around ideal lifestyle changes to optimize your health in this phase of life. I believe we can truly thrive in midlife.
Complete Personalized Strength Program
Custom Workouts
Get frequent tweaks on your workout plan based on your strength needs, body composition goals, heart rate, schedule & preferences.
Check-ins
Check-ins with photos and measurements to keep track of your progress. Send pictures and videos in Chat feature for feedback and coaching questions.
One-to-one Video Calls
Connect with me over one-to-one video calls to discuss your goals, progress, techniques and more (specific programs).
Compliance Tracking
Build long term healthy habits with weekly and monthly compliance trends for workouts and habits.
Wearable Integration
Connect your wearable device with the app to track your daily activity levels and workout metrics like heart rate and calories burned (optional).
Nutrition Guidance
Optimize your strength and body composition goals with nutrition guidance. Priority will be on your hitting optimal daily animal protein targets as well as fat and macros.
